Season 2 Episode 34, Dr. Bubbs interviews nutrition expert and 5x British Bodybuilding champion Dr. Andrew Chappell PhD to discuss his research in elite male and female bodybuilders. In this episode, Andrew will discuss the overall energy intake and macro breakdown of elite bodybuilders: how much protein they consume, key differences in carb consumptions between bodybuilders who place in the top-5 versus the rest of the pack, and how fat intake differs between USA and British bodybuilders. Andrew also talks about the massive variance in caffeine intake, key factors like meal frequency and number of different food items consumed, and the most common supplementation practices amongst the best of the best. Andrew also shares his own insights from years of competing at the highest level.

Research Papers

Nutritional strategies of high level natural bodybuilders during competition preparation.

Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females.

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0245-8

About Dr. Andrew’s Chappell PhD

Andrew Chappell holds a Phd in Human Nutrition from the Rowett Institute where he specialized in the effects of the colonic gut microbiota and cereal science. Andrew also holds a MSc in Human Nutrition from the University of Aberdeen, and an Undergraduate degree in Sport and Exercise Science from Heriot Watt University. Andrew lectures in sports nutrition at Sheffield Hallam University and is an early career research who specializes in bioactive compounds and their effect on resistance training performance and also engages in the study of both bodybuilding and strongman populations. Andrew has published in the area of cereal science, the gut microbiota, exercise and inflammation, dietary supplements and bodybuilding research. Andrew is also a completive Pro natural bodybuilder, he’s competed since 2006 and winning 5 British titles, and competing in 6 world championships 2 as a professional, where he took 3rd at the recent DFAC world finals in 2017. Andrew also competes in Strongman and powerlifting and has experience working with strongmen and bodybuilders from local to international level.

In Season 2 Episode 15, Dr. Bubbs interviews former Olympian and nutrition expert Kelly Anne Erdman of the Canadian Sport Institute in Calgary to talk Nutrition and Athletic Performance. In this episode, Kelly Anne dives into the key role of energy balance and availability, factors that impact energy availability, the crucial role of carbohydrates in high-intensity exercise, glycogen’s direct and indirect role in regulating training adaptations, as well as daily carb requirements depending on your sport, acute fueling strategies, key micronutrients and much more. Terrific insights from Kelly Anne.

Lay-Ups In This Episode

1) Energy balance is the biggest driver of athletic performance and recovery.

2) Carbohydrate availability can be manipulated depending on exercise intensity.

3) Micronutrients like iron, calcium, vitamin D etc. play a role in athletic recovery and performance.

Research & Articles

The “Big Rocks” – Kelly Anne’s Tip

Meal frequency – Don’t skip meals or snacks, it will catch up with you later in the day!

About Kelly Anne Erdman MS, RD

Kelly Anne Erdman is a Performance Dietician at the Canadian Sport Institute in Calgary and contributing author to the recent Joint Position Statement by Academy of Nutrition and Dietetics, Dieticians of Canada and American College of Sports Medicine on Nutrition and Athletic Performance. She provides nutrition services forOlympic & World Championship-bound athletes including the following Canadian national teams: Women’s Hockey, Men’s Sledge Hockey, Long Track Speed Skating, Paralympic Cycling, Luge Canada as well as Athletics Canada-Decathlete Damian Warner. Kelly Anne Erdman was herself a member of the Canadian Cycling team from 1985 - 1992, competing in 7 World Championships and the 1992 Olympics in Barcelona, Spain.

In Season 2 Episode 9, Dr. Bubbs sits down with Canadian Strongman Champion Dain Wallis to talk about his preparation for competition; training periodization, importance of technical proficiency, nutrition for hypertrophy, sleep and recovery strategies, the psychology of competition as well as applications of Strongman training for the recreational athlete. Great tips from Dain!

Lay-Ups From This Episode

1) It takes time to build elite maximal strength.

2) Consistent and regular meals throughout the day are crucial for growth and repair.

3) A winning mindset and letting go of fear are keys to victory.

About Dain Wallis

Dain is a nutrition & strength coach from Toronto, Canada and currently Canada's Strongest Man in the 80kg weight class. He’s also a fellow instructor at DTS Fitness Education on the Nutrition Fundamentals course. Follow Dain on Twitter or find out more at canadasnutritioncoach.com

Performance Tips

Athletes with larger neck circumference – American football and rugby – are much more prone to sleep apnea.

The older you get, the worse your blood sugar control (compared to younger athletes).

You can break world records at 50 eating nothing but meat!

The “Big Rocks” – Shawn’s Tip

Make sure your portions sizes are big enough!

About Dr. Shawn Baker MD

Dr. Baker is an orthopedic surgeon, former rugby player, powerlifter and world record holder in indoor rowing, and carnivore diet advocate. Follow Shawn on Instagram here or nequalsmany.com, or enroll into his Carnivore Training System. January 2018 is World Carnivore Month - join on Facebook.

Dr. Marc Bubbs

Do you wake up feeling tired? Are you struggling to lose weight? Do you worry about aging or worsening health? Don’t let fatigue, a hectic life, or the way you look hold you back. Take control of your health and achieve your performance potential. It’s all here on the website...

How is poor nutrition influencing disease risk across the world?🌎🤔
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“Researchers quantified the impact of suboptimal diets (ie, low intake of fresh fruit and vegetables, seeds, and nuts, coupled with high consumption of sugar, sodium, and trans fats) on mortality and morbidity...”🧐
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“They concluded that in 2017, 22% of deaths among adults worldwide were associated with poor diets.” 🧁🍪🥤
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“Most of these 11 million deaths were due to cardiovascular disease, followed by cancer and type 2 diabetes.”👩🏽‍⚕️♥️💊
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“Unhealthy diets were larger determinants of ill health than either tobacco or high blood pressure.”😱🤯
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Step 1 to change your health = avoid/limit processed food!⚡️🙌
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#Nutrition #GlobalCrisis #ProcessedFood #Epidemic

That’s all she wrote for China...⛩ Great experience, some challenges and growing pains...😤 And hopefully lessons learned to propel success in 2020 Olympic qualifiers!🏅🏀⚡️
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#FIBA #WorldCup #China #Road2Tokyo #Olympics2020

How much soda pop do you drink?🥤 A new study recently found the following... “The striking observation in our study was that both sugar-sweetened and artificially sweetened soft drink consumption were positively related to risk of all-cause death," said senior author Neil Murphy, PhD, researcher at the International Agency for Research on Cancer (IARC), Lyon, France.
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“Compared with those who consumed fewer than one glass per month, those who drank two or more glasses per day of artificially sweetened soft drinks had a 26% higher risk for all-cause mortality (P < .001)”
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If you’re a two-a-day soda drinker, it’s time for a change.
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#SodaPop #Mortality #Health